Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!


View Public Whiteboard

Overhead Squat (5@60%, 5@65%, 5@70%, 4@75% & 4@80% of 1RM)


For time:

Two Hand Swing

One Arm Swing (Left + Right)

Single Arm Kettlebell Thruster (Left + Right)

Rx: 53/35

Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion.

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